WOD 29.03.2019

WARM UP
General & Specific

STRENGTH
Deadlift - EMOM 12’ - 4-5 reps @climbing

WOD
5 rounds for time:
- 20 KB Swing
- 20 Knee to Elbows
- 20 DB Bench Press + DB Bench Fly (10+10)
- 200 mt Run with Medball

ARENA CKB

WOD 28.03.2019

MOBILITY: Core 30" on 30" off
- Medball Sit Ups
- Plank Zav.
- Plank DB DX
- Plank DB SX
- Hollow Body
- Arch Body
- Plank Box Clock
- MTC
- Dip Hollow
- Bar Hollow

STRENGTH: 5x10
1 KB Front Squat + 1 KB Press one arm DX + 1 KB Press one arm SX

TEAM WOD (1+1)
100 Wall Ball (total rep)
- After 10 rep: 1 Burpees
- After 20 rep: 2 Burpees
- After 30 rep: 4 Burpees
- After 40 Rep: 6 Burpees...
- After 100 rep: 18 Burpees
(Multiples of 2)

ARENA CKB

MARTEDÌ 26.03.2019 

Warm up e mobility combat style 

WOD 

Blocco 1 (2 Rnd)

   • 1’ sacco braccia 
   • 1’ sacco gambe 
   • 1’ sacco braccia & gambe 
   • 1’ rest

Blocco 2 (2 Rnd)

• 1’ Esplosive Push Ups 
• 1’ Squat jump
• 1’ Pull ups butterfly 
• 1’ rest 

ARENA CKB

WOD 25.03.2019

Beginning on an 12-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders or single-unders
15 squat cleans
25 toes-to-bars
50 double-unders or single-unders
13 squat cleans

If completed before 12 minutes, add 6 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders or single-unders
11 squat cleans

If completed before 18 minutes, add 6 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders or single-unders
9 squat cleans

If completed before 24 minutes, add 6 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders or single-unders
7 squat cleans

Stop at 30 minutes.

ARENA CKB

VENERDI' 22.03.2019

Core & Mobility: Tabata Mix

TEAM WOD "Sincro"
- 100 Ring Row on box M./ on floor W.
- 100 Ring Push Ups M. / Push Ups HR W.
- 100 Medball / Plate Sit Ups
- 100 Hang Muscle Clean M. 30 / W. 20
- 100 Wall Ball

ARENA CKB

GIOVEDI' 21.03.2019

WARM UP
General & Specific

WOD
30’ AMRAP of:

- 8 Burpees Touch
- 10 Kipping Pull Ups
- 12 Box Step Ups with Medball on Shoulder
- 200mt Run

TARGET SCORE: 6 rounds

ARENA CKB

MARTEDI' 19.03.2019

WARM UP
Combat Specific

STRENGTH & GYMNASTICS
Every 2’ x 5-6 sets of:
5 Wall Climb
+
5 Deadlift @heavy - climbing

WOD
3 rounds of:
50 Alt. Single Unders
40 Sit Ups
20 KB SDHP
10 Pull Ups Ring
1'  Sacco Libero

ARENA CKB

WOD LUNEDI' 18.03.2019

Core Mobility:
PLANK 1.30 ON 1' Off (3 Round)

Strength:
Back Squat & Ring Dip
5.5.3.3.3

WOD
Amrap 20'
- 1 PWR Clean + 6 Front Squat
- 12 Push Ups HR (M zav.)
- 24 Burpees
Target: 3-5 RND

ARENA CKB

VENERDI' 15.03.2019

WARM UP
General & Specific

WEIGHTLIFTING
In 10’ find max complex:
Z Press + Flat Bench DB Flys (5+5)

WOD
30’ AMRAP
6 Barbell Lungester*
24 Double Unders
6 Box Step Ups KBOH
10 Bench DB Flys
24 Push Ups

TARGET SCORE: 6 rounds

(*= 1 Front Rack Reverse Lunges DX, 1 Front Rack Reverse Lunges SX, 1 Thruster)

ARENA CKB

WOD GIOVEDI' 14.03.2019

Core Mobility
Tabata Mix

Skill
Pull Ups kippig - butterfly - toes to bar

Strength
Military Press & Pull ups
5.5.3.3.3

WOD
EMOM 24’ (4 Rnd)
- 1 Pwr Clean + 5 Push Press
- 8 Pull Ups Kipping
- 11 Burpees
- 8 Renegade Row
- 5 HSPU strict
- Rest

ARENA CKB

WOD MARTEDI' 12.03.2019

Tabata Warm Up
Skill: Kick Boxing Style

WOD 
EMOM 40' : 1' ON 1' OFF (5 Rnd) 
1) Sacco
2) Rest
3) 10 KB OH Lunges Alt. 1 Arm
4) Rest
5) Sacco
6) Rest
7) 10 Bench Press / Push Ups HR
8) Rest

ARENA CKB

LUNEDI' 11.03.2019

STRENGTH

Every 2’ x 5 sets perform:

Squat Clean - 10 reps 


WOD

25’ AMRAP of:

10 Muscle Clean

10 Box Jump

10 KB Swing 

10 M/5 W C2B Pull Ups 

10 Alternating Arm DB Snatch 


TARGET SCORE: 5 rounds


ARENA CKB

VENERDÌ 8.03.2019

WARM UP
General & Specific

Team Wod of 2 (switching as needed)
2 Round of:
- 200 Sit Ups
- 75 STOH
- 50 SDHP

ARENA CKB

GIOVEDÌ 07.03.2019

Mobility: Core
5 RND 1' ON 30" OFF
- Plank Zav. (W. 10/5 M. 20/15)

Strength: Superset
Front Squat & Ring Dip 6.6.4.4.2.2

WOD: Dead By...
- 10 Wall Ball/Globet Squat + 1 Burpees
(+2 Burpees nel secondo minuto ecc. 1' si usa la Medball e 1' la KB)

ARENA CKB

WOD 5.03.2019

WARM UP
General & Specific: combat style

WEIGHTLIFTING & GYMNASTICS
10’ EMOM of:
Odd - 3-5 Power Clean & Push Jerk touch & go @climbing
Even - 3-6 Strict K2E

WOD
15’ AMRAP of:
- 10 Toes to Bar
- 15 KB Swing
- 20 Alternating Leg KB Front Rack Forward Lunges
- 1’ Sacco Completo
TARGET SCORE: 6+ rounds

ARENA CKB

WOD 04.03.2019

Mobility: Core
- Tabata Hollow & Mt Climber
- Tabata Bar L-Sit & Arch

WOD: 3' On 3' Off 2 RND Max Rep
1) Push Ups
2) Squat
3) Pull Ups
4) Burpees

ARENA CKB

VENERDI' 01.03.2019

Mobility: Core 30" on 30" off
- Plank Ponte
- Plank Side DX
- Plank side SX
- Arch Hold
- Hollow Body Hold
- HSPU Hold
- Box Clock
- Bar Hollow
- Dip Hollow
- MT Climber

Strength:
Gymnastic-Weightlifting: 
1 Rope Climbing (M. strict - W. Kip)
6-6-4-4-2 Deadlift

WOD 
Emom 4 RND (TC 20')
- 5 Strict Pullups (W Kip)
- 5+5 Snatch & Power Clean (W. 15-20 M. 30-40)
- 10 Burpees
- 15 KB SDHP
- 20 Medball Sit ups (W. 6-7 M. 7-9)

ARENA CKB